Daniel B's Intro Post

It's that time of year again! Summer is just around the corner,  and most of us are attempting to shed the few extra pounds we acquired over the winter months. It's easy to resign yourself to promising you'll do it next week,  next month,  or even next year. Fittingly though,  spring is the perfect time to really focus on being proactive about your health and fitness goals!
        Examine your daily habits and find out what changes you can make.  For some people,  thirty minutes in the gym five days a week is an sustainable goal,  and that's phenomenal!  For others, walking with friends,  incorporating a multivitamin or fish oil supplement,  or eliminating an unhealthy habit could all be worthwhile changes. 
        The reality is,  whatever positive changes your current level of dedication can muster, now is the time to make it happen! Here's to a healthy and happy summer, everybody! Godspeed, and good luck! 

Don’t Fix It If It Ain’t Broke; Unnecessary Gluten Free Diets

Over the last few years, there has been a large shift, in the United States, towards gluten free diets and away from other fad diets that had preceded it.  For people that need to be gluten free, this diet is a necessity, but is it the right choice for people who are just trying to be healthy?

To begin, let’stake a look into what gluten and celiac disease are, and what the diet is about.  Gluten, for those that do not know, is a general name for proteins that are found in wheats.  Having problems digesting gluten and having adversereactions to gluten, are both problems that affect a large amount of people. When someone has one of these problems they are known to be Gluten Intolerant (troubles digesting) or they have Celiac disease (adverse reactions).  To clarify, Celiac disease is an autoimmune disorder where after ingesting gluten, the small intestine begins to attack itself, which will lead to the destruction of the GI tract and possible death if nothing is done about it.  With this being known, the most logical response to this problem is to stop eating gluten.  This simple fix was all sufferers needed to stop all the discomfort from the gluten, but as we all know, it did not stop there.  Though there may be benefits to cutting some gluten from the diet, many took it took an extreme that was not needed.

When going ‘gluten free’ became a popular fad diet there were plenty of people that jumped on board in order to live a healthier lifestyle, but it may not have been all they expected. Even with all of the rumors about how much healthier gluten free food was, people who were not dieting out of necessity started showing signs of weight gain and an increased risk of Cardiovascular disease.  A lot of this has been cause by all of the refined gluten-free products put into a lot of the newer Gluten-Free Diet available foods.  This, along with the greater absorption of nutrients from the high protein, high fat diet, people have really started to see negative effects from following this diet strictly.

This is such a life-saving diet for those who suffer from Gluten Intolerance and Celiac disease but isn’t a necessary measure for people who are just looking to lose or maintain weight.  For anyone that has thought about doing this diet, when it is unnecessary, give a low carb diet a try.  Since Gluten is a wheat protein, going gluten free will cut your carbs significantly, if not completely, so a low carb diet with plenty of exercise will give you a safer way to potentially reach your desired results.

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Less is More

Daily Blog

Monday 1/30/2017

Chaz Wilson/Fitness Manager

Woke Up: 5:45 am

Weight: 258

 

Dieting went out the window this weekend for the most part. Friday was excellent… Saturday not so much. Donuts for breakfast and Burger King for lunch made for a disastrous but fulfilling cheat day. I redeemed myself at supper with some shrimp scampi served over whole wheat linguine. Saturday was a fun workout though. I did 5x5 on deadlifts followed by some Frame carries and sandbag loads. Simple yet effective and challenging. Keep in mind that every single training session does not have to destroy you in order to make progress. Sometimes, less is more. If you go hard all the time eventually you will burn out. That’s why it’s paramount that you listen to your body and know when you need to back off for a day or two or sometimes an entire week. We call this a “deload”. In other words you are still “working out” but you are training at submaximal weights and a submaximal intensity. This is a great way to still make progress while giving your body a break from the rigors of your regular exercise routine.

In other news… I found a Strongman competition in May that I’d really like to participate in. It’s called the “Clash for Cash” in Memphis TN on Beale St. there will be food and beer sampling and all the other Memphis in May festivities. Next time I’ll talk about how entering a contest or event of some sort can really take your training and nutrition to the next level. But for now… Adios

Today’s Training:

Barbell Clean and Press 5x5@185 lbs

Pull Ups 5x8

Superset*

Rope Face Pulls 5x12

Zydrunas Press 2x8

3-way shoulder raise 3x10/10/10

Bicep Curl 3x20

Superset*

Tricep Pushdown 3x30

Build a Better Butt - Chaz

Woke Up: 6:00am

Weight: 254.4lbs

Build a Better Butt

Ate a little more than I should have yesterday. It was my oldest son’s birthday so we had some cupcakes and spaghetti and meatballs and if anyone knows me they know Italian food is my weakness. I am SUPER SORE from yesterday’s leg workout. It’s been a while since I’ve done front squats and barbell walking lunges and I can tell. My rear end is on FIRE!! Lol

I get asked a lot especially by female clients how to work their glutes, or more often “How can I firm up my butt?” There are a host of different opinions on this topic. I’m sure you’ve seen the fitness competitors on Instagram showing off pictures of their hindquarters and giving “tips” on how they target their “glutes”. So instead of giving you a whole list of complicated exercises that look ridiculous, let me give you 3 bread and butter workouts that are sure to raise your rear to newfound lusciousness.

 

Wide Leg Squat – Place a barbell across your shoulders. Get your feet further than shoulder width apart and point your toes out slightly. Focus on pushing your hips back and going just too parallel, then really push your hips forward at the top and squeeze your glutes as hard as you can. Don’t be afraid to go moderately heavy with these. Do 3-4 sets of 6-8 reps at a challenging weight.

Walking Lunges with weight – The ULTIMATE Butt Builder! This is by far my favorite exercise for smoking the glutes. Holding a barbell across your back I find targets the glutes more while holding dumbbells will emphasize the quads because it causes you to lean forward. However I encourage you to try both to see which works best for you. I recommend 2-3 sets of 10 reps per leg using a weight that’s challenging, but that you can control.

Kettlebell Swings – These bad boys will not only hit your glutes, but will also get your heart pumping, causing a muscle building and fat burning effect. Remember to use your hips to swing the weight not your arms! Squeeze your glutes hard at the top of each rep. I like to do these for rounds. For instance, do 5 rounds of 30 seconds of swings followed by 30 seconds. This is a great finisher to your lower body workouts.

I encourage you to try these exercises and let me know how you liked them (or if you did like them) Now… on to my WOD

 

 

 

Workout of the Day:

Behind the Neck Strict Press - 5x10 @ 135lbs

Incline Barbell Press – 250lbs x 20 reps in as many sets as it takes

Incline Chest Supported Dumbbell Row – 3x8-10

Standing EZ Bar Curl – 3x6-8

Dumbbell Shrugs – 3x12-15

Floor Skulls – 3x6-8

15 minutes of light conditioning on bik 

 

Chaz Wilson

Fitness Manager - Simply Fitness